How to Perform Medicine Ball Mule Kick Exercises

When it comes to working out at the gym, using the same old machines to build strength can get boring. Enter the medicine ball. This piece of basic exercise equipment first came to fashion in the early 20th century and is now standard issue at many gyms across the country. Here's how to perform a medicine ball mule kick exercise which will build both strength and endurance.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Medicine ball
• Partner to help perform the exercise
• Workout pad

1. Place the workout mat on the ground. This will simply make the exercise a little more comfortable to perform and save your elbows from strain. A towel makes a nice alternative in a pinch.

2. Sit on the ground so that you are facing your partner. Your partner will remain standing a few feet from you.

3. Lean back so that so that you are resting on both elbows. Your chest will be propped up facing your partner.

4. Bring your knees into your chest. Your feet will be facing your partner. This is the starting position for the medicine ball mule kick exercise.

5. Instruct your partner to toss the ball toward your feet.

6. Spring forward with your legs so that your feet make contact with the medicine ball as it is traveling toward you. Once you strike the ball, it will travel back to your partner who will catch it. Your legs should act in a quick burst.

7. Repeat this motion for 3 sets of 20 repetitions. In between your sets, switch your partner and allow them to perform the medicine ball mule kick exercise as well.

Tips & Warnings

• Bring your knees back to your chest quickly after each repetition. This will guard against you accidentally receiving a ball to the gut or face.
• Always consult a physician before beginning a new exercise routine.

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